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Skill Practice

Today is all about building your L-sit from the ground up — expect focused holds, body control, and that satisfying feeling of your body learning something new. Short, precise efforts that will pay off big over the next few weeks!

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Workout Breakdown

Warm-Up

Shoulder Circle

2 sets × 10 reps, 10 reps

Scapular Shrug

2 sets × 10 reps, 10 reps

Wrist Circle

2 sets × 10 reps, 10 reps

Seated Leg Lift

2 sets × 10 reps, 10 reps

Hip Flexor Stretch

2 sets × 30s, 30s

Skill Activation – Straight-Arm Support

Ring Support Hold

3 sets × 20s, 20s, 20s

Scapular Depression Hold

3 sets × 15s, 15s, 15s

Seated Pike Compression

3 sets × 20s, 20s, 20s

L-Sit Progressions

Tucked L-Sit

4 sets × 10s, 10s, 10s, 10s

Single Leg Extension Hold

3 sets × 8s, 8s, 8s

Tucked L-Sit

3 sets × 10s, 10s, 10s

Negative L-Sit Lower

3 sets × 5 reps, 5 reps, 5 reps

Supporting Strength

Dip Progression

Progressive exercise

Hanging Knee Raise

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Cool Down

Seated Forward Fold

2 sets × 30s, 30s

Chest Opener Stretch

2 sets × 25s, 25s

Finger Flexion and Extension

2 sets × 20s, 20s

Deep Squat Hold

1 set × 45s